Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4-6x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Strenght
In the Hole Front Squat 4x5reps@55-60-65-65% of 1rm
rest as needed bwn sets

Metcon
2+2+2+3min on / 1 min off
8 double db hang clean&push press @RX DB's
12-16 toes to bars (must be in 2 sets)
max reps strict hspu or kip hspu in remaining time (target is 6-12 reps per 2 min set and on last 9-18)

Accessory Work
2-3 sets
8+8 kb row @20-24/28-32kg
8-10 standing tricep turn with RX DB
10-12 calf raises or raiser @2x10/15kg db's
rest as needed bwn sets